Sardines vs. Rainbow trout — In-Depth Nutrition Comparison
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How are sardines and rainbow trout different?
- Sardines are richer in vitamin B12, selenium, phosphorus, calcium, iron, and copper, while rainbow trout is higher in vitamin D*, vitamin B5, and vitamin B6.
- Sardines cover your daily need for vitamin B12 193% more than rainbow trout.
- Sardines contain 15 times more calcium than rainbow trout. Sardines contain 382mg of calcium, while rainbow trout contains 25mg.
- Rainbow trout is lower in cholesterol.
Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, trout, rainbow, farmed, raw types were used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +56% |
| Contains more CalciumCalcium | +1428% |
| Contains more IronIron | +841.9% |
| Contains more CopperCopper | +304.3% |
| Contains more ZincZinc | +191.1% |
| Contains more PhosphorusPhosphorus | +116.8% |
| Contains more ManganeseManganese | +881.8% |
| Contains more SeleniumSelenium | +123.3% |
| Contains less SodiumSodium | -83.4% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B2Vitamin B2 | +152.2% |
| Contains more Vitamin B12Vitamin B12 | +107.9% |
| Contains more Vitamin KVitamin K | +2500% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +231.3% |
| Contains more Vitamin AVitamin A | +162.5% |
| Contains more Vitamin EVitamin E | +14.7% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B5Vitamin B5 | +159.7% |
| Contains more Vitamin B6Vitamin B6 | +103.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 4.3µg | 193% |
| Vitamin D | 4.8µg | 15.9µg | 56% |
| Vitamin D* | 193 IU | 635 IU | 55% |
| Selenium | 52.7µg | 23.6µg | 53% |
| Phosphorus | 490mg | 226mg | 38% |
| Calcium | 382mg | 25mg | 36% |
| Iron | 2.92mg | 0.31mg | 33% |
| Cholesterol | 142mg | 59mg | 28% |
| Polyunsaturated fat | 5.148g | 1.507g | 24% |
| Vitamin B5 | 0.642mg | 1.667mg | 21% |
| Copper | 0.186mg | 0.046mg | 16% |
| Vitamin B6 | 0.167mg | 0.34mg | 13% |
| Sodium | 307mg | 51mg | 11% |
| Vitamin B2 | 0.227mg | 0.09mg | 11% |
| Protein | 24.62g | 19.94g | 9% |
| Fats | 11.45g | 6.18g | 8% |
| Zinc | 1.31mg | 0.45mg | 8% |
| Vitamin A | 32µg | 84µg | 6% |
| Monounsaturated fat | 3.869g | 1.979g | 5% |
| Manganese | 0.108mg | 0.011mg | 4% |
| Omega-3 (ALA) | 0.059g | 4% | |
| Calories | 208kcal | 141kcal | 3% |
| Vitamin C | 0mg | 2.9mg | 3% |
| Magnesium | 39mg | 25mg | 3% |
| Vitamin B1 | 0.08mg | 0.12mg | 3% |
| Omega-6 (Linoleic acid) | 0.466g | 3% | |
| Vitamin E | 2.04mg | 2.34mg | 2% |
| Vitamin B3 | 5.245mg | 5.567mg | 2% |
| Vitamin K | 2.6µg | 0.1µg | 2% |
| Choline | 75mg | 65mg | 2% |
| Potassium | 397mg | 377mg | 1% |
| Saturated fat | 1.528g | 1.383g | 1% |
| Protein per 100 calories | 12g | 14g | N/A |
| Calories per 10 g protein | 84kcal | 71kcal | N/A |
| Weight per 100 calories | 48g | 71g | N/A |
| Unsaturated / Saturated Fat ratio | 5.9 | 2.5 | N/A |
| Folate | 10µg | 11µg | 0% |
| Trans fat | 0.047g | N/A | |
| Tryptophan | 0.276mg | 0.234mg | 0% |
| Threonine | 1.079mg | 0.915mg | 0% |
| Isoleucine | 1.134mg | 0.962mg | 0% |
| Leucine | 2.001mg | 1.696mg | 0% |
| Lysine | 2.26mg | 1.916mg | 0% |
| Methionine | 0.729mg | 0.618mg | 0% |
| Phenylalanine | 0.961mg | 0.815mg | 0% |
| Valine | 1.268mg | 1.075mg | 0% |
| Histidine | 0.725mg | 0.614mg | 0% |
| Omega-3 (EPA) | 0.473g | 0.217g | N/A |
| Omega-3 (DHA) | 0.509g | 0.516g | N/A |
| Omega-3 (DPA) | 0g | 0.091g | N/A |
| Omega-3 (Eicosatrienoic acid) | 0.007g | N/A | |
| Omega-6 (Gamma-linolenic acid) | 0.008g | N/A | |
| Omega-6 (Dihomo-gamma-linolenic acid) | 0.02g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.04g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
| Contains more ProteinProtein | +23.5% |
| Contains more FatsFats | +85.3% |
| Contains more WaterWater | +23.8% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.528 g
Monounsaturated fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
Saturated fat:
Sat. Fat
1.383 g
Monounsaturated fat:
Mono. Fat
1.979 g
Polyunsaturated fat:
Poly. Fat
1.507 g
| Contains more Mono. FatMonounsaturated fat | +95.5% |
| Contains more Poly. FatPolyunsaturated fat | +241.6% |
~equal in
Saturated fat
~1.383g